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Post Overhead Squat Loads and Metcon Time to CommentsFor the strength segment, progressively add weight on your Overhead Squat until you reach a 1RM. Use good sense and judgement for all lifts. When in doubt, live to lift again another day. All squats should be below parallel….don’t be afraid to dump the bar. Be aware of where you stand today if you’re not lifting!

For the Metcon, sub 4 pullups AND 4 ring dips for each muscle up. Do just 1 50m sled push each round….you do not need to turn the sled around at the 25m point…just push it from the other side.

*SURVEY QUESTION OF THE DAY*If we offered a 7:15am WOD, would you attend it regularly, ie 2-3 times per week? Post answer to comments